Thursday, March 01, 2012

Warm-Up:

3 Plane Neck Movements, Shoulder Circles

Arrow Pulls, Shinbox Swings, Accordions

Foundation Training:

The Founder

Foundation Squat

Back Extension

Child's Pose/Kneeling Founder

Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x16 kg.

Crossover

Swings: 1x20(10+10)x24 kg.

Workout:

Superset:

Clean to Squat (16" box) to Push-Press: 10,9,8,7,6,5,4,3,2,1 x 20 kg.

2 Push-Up Deadlift Burpees:

Push-Ups: 20,18,16,14,12,10,8,6,4,2

Deadlift Burpees: 10,9,8,7,6,5,4,3,2,1 x 80(40+40) kg.

Balance Training